That is what you do for and against your body every day and every week that can really be read on the health account. Vanes. Both the good and the bad. Here, health expert Tor Andersen shows you seven concrete habits that, with a little effort, make the big difference.

1: Sleep Seven hours a Night

Therefore: It is not fun that you are encouraged to sleep for seven to nine hours a day. While sleeping, the body puts in several cognitive processes and cleans, among other things, the waste materials that have accumulated in the brain during the day.

Sleep deprivation can lead to several serious challenges. If you don’t sleep well – or not at all – over a period of time, you will experience problems with short-term memory, concentration and your learning ability. Small tasks will feel insurmountable and you will be significantly more forgetful than you usually do.

Lack of sleep can even accelerate the development of dementia. Seven to nine hours of continuous sleep each night will boost your immune system, give you more energy and make it easier for you, for example. to lose the extra pounds

How to do it: You get the best sleep if you go to bed at around 10 pm, depending on when you have to get up, of course. If necessary, take a warm bath before going to bed. The idea of ​​the bath is that it makes you feel relaxed and “cheat” you tired.

During sleep, body temperature falls naturally, and some researchers believe that when body temperature is raised artificially just before bedtime, e.g. At a bath, it will automatically drop as you crawl into the bunk and it will make it easier for you to fall asleep.

Another tip is to clear your mind and focus on breathing. Take a series of deep breaths and breathe heavily. After a few minutes, you will feel more relaxed and drowsy.

2: Start the day with lemon

Therefore: Vitamin C is the king for your health, and lemon is one of the best sources to cover your daily needs. Just half a deciliter of the sour juice is needed, and you can advantageously mix it in a glass of water and start the day by taking it.

Vitamin C strengthens the body’s immune system, which protects you from bacteria, and lemons are rich in potassium, which is good for the brain and nervous system. The combination of water and lemon also helps your digestion and awakens your bowel system after a long night of fasting, making you feel faster hunger before having a healthy and energizing breakfast.

How to do it: Start by squeezing the juice of a lemon when you wake up in the morning – please choose the organic kind to avoid the pesticides that are in conventional citrus fruits. Then fill the glass with boiled water cooled to a lukewarm temperature and drink the mixture.

Lemon juice is not good for the enamel on the teeth, and therefore it is a good idea to rinse the mouth with water afterwards and wait approx. 30 minutes brushing teeth. And no, even though it would probably be a delicious lemonade, so don’t be tempted to add sugar.

3: Cheat yourself for movement

Therefore: The National Board of Health recommends 30 minutes of physical activity each day to prevent cardiovascular and other lifestyle diseases and to strengthen your heart and brain. And it is backed up by several studies that show that physically active rarer is affected by disease, just as mortality is also lower than among physically inactive.

The risk is actually close to halved in the most active. Increasing the physical activity level is even related to middle-aged and elderly people, along with a reduction in morbidity and mortality.

Here’s how : Physical activity is all kinds of movement that increases energy metabolism. It can be deliberately targeted, regular physical activity as well as when you go to the gym, or more unstructured activity.

In other words, this means that part of everyday physical activities and common tasks also include, such as when you cycle or go to work or the supermarket, when you take the stairs over the elevator or solve physically strenuous tasks in the home as gardening or cleaning. Yes, even if playing actively with your children means that you put movement currency into the health account. Win-win for you AND your children.

So make it a new habit to sneak motion into everyday life, wherever you can get away with it. It is especially important for those who do not know how to commit to a fitness membership or find it difficult to get a few weekly runs into a busy calendar.

4: Get a green fix every day

Therefore: Vegetables contain a lot of vitamins, minerals, fibers and antioxidants that your body needs. Vegetables strengthen and protect and, among other things, prevent cholesterol from setting as plugs in the blood vessels, as well as preventing the immune system and reducing the risk of colds during the cold winter months.

Last, but not least, a reasonable consumption of green can help to reduce both physical and mental stress if you periodically suffer from it.

How to do it: Think green at all the meals of the day. Of course, there must still be room for meat and fat, but try to let the vegetables play the main role on the plate. Based on the hot meal of the day on vegetables and preferably those in season.

The season’s green tastes both better, is more nutritious and has the added bonus effect that they are also often cheaper. Good and easy dishes could be wok dishes, coarse salads and cooked dishes.

You can also get your green fix by starting the day with a green smoothie. For example, try to mix spinach, broccoli and avocado with kiwi and lemon as well as a tablespoon of good coconut, flaxseed or olive oil. Then you come healthy from the start.

Did you know that 43% of people lack vitamin D? The symptoms can be many, and often we do not associate them with vitamin deficiency. Look here, which genes may be due to lack of “sunshine vitamin”.

1. You always get sick

If you constantly catch a new infection to you, this may be a sign of vitamin D deficiency. World Famous researchers, as the first in the world, have discovered that our immune system is dependent on vitamin D to work optimally.

2. You’re tired of tired

We can all be tired, but if you feel that you have to leave for a long time, this may be a sign of vitamin D deficiency. You know that there is a connection between that, poor sleep and extreme fatigue.

3. You have back or lower back pain

If back or thighs continue to hurt without a clear cause such as exercise, heavy lifting, or menstruation, this may be due to vitamin D deficiency. Too little can cause weak and tired muscles, which can lead to back pain.

4. It hurts “in the bones”

Do you remember the feeling of growing as a child? It hurts completely “into the bones”. As an adult, there may be signs of vitamin D deficiency. Vitamin D plays a major role in the body’s absorption of calcium from the intestine, where it ensures that the right amount is present to keep the bones straight.

5. You have wounds that do not want whole

If you have wounds that do not want whole, this may be a sign of vitamin D deficiency. Studies have shown that there is a tendency for wounds to heal better when we receive a daily supplement of vitamin D.

6. It thins into the hair

You may find that there are many hairs in the hairbrush or drain. It may be due to many things, but may be a sign of vitamin D deficiency. A 2013 study by the Cairo University showed that women who lost much hair had significantly lower levels of iron and vitamin D in their blood.

7. Your mood is not to be controlled

If your mood whips up and down and PMS is not the culprit, it may be due to vitamin D deficiency. Studies have shown a correlation between depression and lack of vitamin D, and if you walk around with winter depression, it may not be due to lack of light, but also a lack of vitamin D.

8. You feel weak

The muscles can be heavy and tired to a degree, so you get pain especially the thighs, the calves and the bottom of the back, and it can be heavy just to lift your arms. It may be a sign of vitamin D deficiency because the vitamin is necessary to ensure that our muscles can function normally.

9. You have difficulty remembering

Does it often slip into memory? You probably shoot the blame on the bustle, but it can also be due to lack of vitamin D. Vitamin D deficiency is associated with both dementia, Alzheimer’s and cognitive problems.

10. You often have headaches

If you suffer from chronic headaches, this may be due to lack of Vitamin. It is not a migraine, but the feeling of a lid around the head that tightens. A Finnish study has shown that the chronic headache is worst in the winter months, and the study participants, who suffered from frequent or chronic headaches, typically had a low level of vitamin D.

Welcome to the Official Website of the Longview World Series!

A few new cosmetic changes as well as some new features to the website to prepare for the upcoming Longview World Series! Lots of activity will be seen here, and we are looking forward to seeing you at the series!

WHAT: The championship of Babe Ruth Baseball, 14-year-old division.

WHO: Eight region champions from the United States join co-hosts Longview and Kelso, the Washington State champion for a round robin, week-long tournament to decide who will be the 2001 14-year-old division champion.

WHEN: August 17-25, 2001.

WHERE: David Story Field at Lower Columbia College, Longview, Washington.

Longview World Series President Kirc Roland unveils the 2001 logo to Babe Ruth President Ron Tellefsen during the contract signing ceremonies Oct. 7, 2000.

BASEBALL, AND A LOT MORE!

The Babe Ruth World Series is Babe Ruth Baseball’s longest running summer classic. Babe Ruth has been holding World Series events for 50 years. The Longview World Series Committee hosted the 1990 Babe Ruth Bambino division World Series and the 1997 15-year-old Series. We’re excited about putting on an even bigger event, the 14-year-old classic. While the teams and their fans are in town, the World Series will also feature a players picnic, full scale banquet, parade, golf tournament, and a carnival at the Story Field site. That’s in addition to the outstanding baseball featuring 26 ballgames over eight days. The visiting players are housed by local families, while their parents, family members and fans bring money into our community by staying at hotels, eating at our restaurants, buying our products and seeing our sights. The Babe Ruth World Series will bring our community together as we show our Northwest hospitality to people from across North America and to the visiting media.

SPONSORSHIP OPPORTUNITIES

Local and regional businesses have a great opportunity to showcase their products in front of the hometown fans and the nation. Not only can sponsorship provide visibility, it can also enhance your reputation by showing support of such a positive community youth event. A major sponsorship puts your business name and logo on the event itself and provides exclusivity. Enclosed are some of the other sponsorship opportunities including advertising on stadium billboards and in game programs. The Longview World Series Committee is also interested in hearing about any innovative ideas you may have to enhance the World Series and your business. The World Series will have all games broadcast live on radio, all games will be shown on local taped- delay TV and we are also negotiating with the championship games to be broadcast on regional or national cable-TV.